Intermediate Half IM Triathlon Training Plan (V3.11) - 20 weeks
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This Training Plan is aimed at the Intermediate Half IM Distance triathlete who wants to wants a complete training plan that takes them from building a solid aerobic base through to Race Day.
Half IM Triathlon Distance = 1.9km Swim, 90km Bike, 21km Run
The training starts at 8 hours and 22 minutes a week and builds to a maximum of 14 hours and 12 minutes per week.
The Bike sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.
The Run sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.
What is included with the training plan?
Included with this plan are sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.
What can you expect?
This plan is 20 weeks long:
Week 1 to 8: Build Phase 1
Weeks 9 to 11: Peak Phase 1
Week 12: Sprint Triathlon race week
Weeks 13 to 15: Build Phase 2
Week 16: 5150 Triathlon race week
Week 17 to 19: Peak Phase 2
Week 20: Half IM race week
Requirements for this plan:
For the Swim Test - 25m or 50m swimming pool
For the Bike Test - an indoor trainer or Wattbike
For the Run Test - access to a 5km running route
##Must have a heart rate monitor for Bike and Run sessions.
If you have any questions, schedule a FREE virtual consultation through our website.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:19 hrs||1:45 hrs|
|4:16 hrs||3:30 hrs|
|1:53 hrs||1:05 hrs|
|0:57 hrs||0:40 hrs|
|0:34 hrs||0:25 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:19 hrs||1:45 hrs|
||4:16 hrs||3:30 hrs|
||1:53 hrs||1:05 hrs|
||0:57 hrs||0:40 hrs|
||0:34 hrs||0:25 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor